Diet and Nutrition

Facts about Fiber

Why is fiber an essential part of a healthy diet?

Does it seem that you are hearing more about the importance of dietary fiber than ever before? Recent scientific evidence shows that a high-fiber diet is associated with a variety of health benefits such as:

controlling weight

contributing to a healthy digestive tract and regular bowel habits

reducing the risk of

heart disease

diabetes

cancer in the lower digestive tract.

What is fiber?

Fiber is a type of carbohydrate that cannot be broken down by enzymes in your digestive tract. Fiber is categorized as soluble or insoluble, each with its own unique health benefits.

Soluble fiber is a gel-type substance that:

slows the transit of food

slows the absorption of glucose, which helps keep blood sugar levels more constant

increases the feeling of fullness

lowers blood cholesterol levels.

It is found in foods such as:

oat bran

barley

legumes

fruits.

Insoluble fiber is a woodier substance that provides bulk and speeds the transit of food through the gastrointestinal tract, lowering the risk of diverticulosis and hemorrhoids. It is found in:

wheat bran

whole grains

vegetables

legumes

fruits.

In a variety of dairy products, baked goods, and cereals, you may also find fiber additives such as:

Although these additives increase the fiber content of the product, their long-term effects on health have not yet been determined.

How much fiber is enough?

The Institute of Medicine recommends 14 grams of fiber for each 1,000 calories. For simpler guidelines:

Children should consume fiber (in grams) in the amount of their age plus 5.

Adults should consume 25-38 grams of fiber each day.

Unfortunately, 9 out of 10 adults and children in the United States are not eating enough fiber. The average fiber intake is about one-half the recommended amount.

How can I know if a packaged food is high in fiber?

Many consumers assume that all whole grain foods contain a high amount of fiber, but these foods can vary in fiber content. For packaged foods, choose those that list whole grains as the first ingredient. Also, read the fiber information on the Nutrition Facts Panel. Select products that are:

good sources of fiber

contain at least 10% of the Daily Value or 2.5 grams per serving

excellent sources of fiber

contain at least 20% of the Daily Value or 5 grams of fiber per serving.

What are some easy ways to increase the fiber in my diet?

When you decide to increase your fiber intake, be sure to make small, incremental changes in your diet and increase your fluid intake. Include more:

whole grains

fruits

vegetables

nuts

beans

seeds

peas.

You might start the day with a small bowl of bran flakes with berries, and then enjoy a whole-wheat pita stuffed with vegetables and an unpeeled apple for lunch, followed by baked fish, steamed broccoli, and brown rice for dinner.

Do not forget to boost your fiber intake with healthy snacks such as popcorn or trail mix, which has mixed nuts and dried fruit, throughout the day.

Please note: only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history, your medication history, and how information from any of these databases may apply to you. Neither University of Cincinnati (NetWellness) nor any party involved in creating, producing or delivering this web site shall be liable for any damages arising out of access to or use of this web site, or any errors or omissions in the content thereof. (More)